Vitamin H, or biotin, is one of the B complex vitamins that play a role in your body's metabolism. It's important for healthy hair, skin, nails and eyes. If you're already taking any prescribed medications and are considering taking biotin as a supplement, you should consult your health provider.
Biotin Basics
Along with other B vitamins, biotin helps turn the food you eat into energy and nutrients. It converts carbohydrates into glucose and fat and amino acids into protein.
Function
Biotin may be helpful in treating brittle or lusterless hair, baldness, split or flaking nails and powdery skin. For this reason, you'll find it in many cosmetics. It also assists in the development of the embryo during pregnancy.
Biotin Deficiency
Biotin deficiency is rare, but possible symptoms include peeling skin, shedding of hair, dryness in the corners of your lips and itchy eyes, as well as lethargy and depression. In infants, a deficiency can result in cradle cap. Some antibiotics and anticonvulsant medications may cause a decline in your levels of biotin. If you think you might be at risk of deficiency, consult with your health provider about taking supplements.
Biotin in Food
Your body can't store biotin; however, the bacteria in your stomach can make it. Additionally, food sources of biotin include sardines, eggs, beans, nuts, bananas and whole grain foodstuffs. Biotin does not survive well in processed foods, so eat freshly prepared ingredients to ensure you are obtaining enough of this vitamin.
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